Produce
Spinach
Spinach has the highest residue index in this dataset — 98% of conventional samples carried a detection, averaging eight distinct compounds. The surprise is the organic arm: 81% of organic samples also carried a detection, which narrows the measured gap far more than the popular picture of organic produce suggests.
Organic upgrade priority
Consider organic
Score 35/100 · about $2.40 a week extra for a household of two
- →Conventional samples index 99/100 against 50/100 for organic — a 49-point difference.
- →At about 5 servings a week, this is a food you eat often enough for the difference to accumulate.
- →Sample confidence is limited, so the score is weighted down by 28%.
Key numbers
- Residue evidence
- 99/100
- Higher residue evidence
- Nutrient density
- 96/100
- Per calorie, across the whole database
- Typical price
- $3.29
- per 5 oz container · organic +36%
- Servings a week
- 5
- Per person, at typical purchase volume
- Samples
- 1,277
- Conventional, 2015–2016 · 120 organic
- Data confidence
- Limited
- Set from sample size and year coverage
Organic vs conventional spinach
| Measure | Conventional | Organic |
|---|---|---|
| Samples analysed | 1,277 | 120 |
| Program years | 2015–2016 | 2015–2016 |
| Samples with any residue | 98% | 81% |
| Mean residues per sample | 7.9 | 3.0 |
| Samples above the EPA tolerance | 0.78% | 0.00% |
| Relative residue evidence index | 99/100 | 50/100 |
| Typical price | $3.29 / 5 oz container | $4.49 / 5 oz container |
Nutrition
Per 1 cup raw (30 g).
7
calories
0.9 g
protein
0.7 g
fiber
—
sugar
- Vitamin K 121% DV
- Folate 15% DV
- Lutein & zeaxanthin
How to wash spinach
Wash even bagged greens labelled "triple washed" if you have 30 seconds — swishing in a bowl of cool water and lifting the leaves out (rather than pouring, which tips the grit back on) removes soil, some surface residue, and the odd insect.
Washing reduces surface residue and soil. It does not remove systemic compounds taken up into the plant, and no soap, vinegar, or commercial produce wash has been shown to beat 30 seconds of plain running water by a margin worth paying for. Full washing guide.
Buying and storing
- ◆Frozen spinach costs a fraction of fresh per serving and loses almost nothing nutritionally — it is blanched and frozen within hours. For anything cooked, it is the better buy.
- ◆Cooking spinach collapses ten cups into one, so a cooked serving delivers far more folate and iron than a raw salad portion of the same visual size.
Common questions
›Should I buy organic spinach?
It is a reasonable upgrade when the budget allows, but not the first one to make. Spinach scores 35/100 on organic upgrade priority, with conventional samples at 99/100 against 50/100 organic. At about $2.40 extra a week, it competes with several higher-priority items.
›Are spinach high in pesticides?
Spinach shows higher residue evidence — an index of 99/100 relative to other commodities. Across 1,277 conventional samples from 2015–2016, 98% contained at least one detected residue, averaging 7.9 distinct compounds per sample, and 0.78% exceeded the applicable EPA tolerance. A detection is not the same as an unsafe level.
›How much more does organic spinach cost?
About 36% more at typical U.S. retail — $3.29 per 5 oz container conventional against $4.49 organic. For a household of 2 at normal purchase volume that is roughly $2.40 a week.
›How should I wash spinach?
Wash even bagged greens labelled "triple washed" if you have 30 seconds — swishing in a bowl of cool water and lifting the leaves out (rather than pouring, which tips the grit back on) removes soil, some surface residue, and the odd insect.
›What can I buy instead of spinach?
If the organic version is out of budget or the fresh price has spiked, Cabbage, Broccoli, Frozen mixed vegetables cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.
Related foods
Broccoli
$2.49 / lb · organic $3.69
Frozen mixed vegetables
$2.49 / 16 oz bag · organic $3.49
Cabbage
$2.49 / head · organic $3.49
Kale
$2.79 / bunch · organic $3.79